Teriyaki Salmon Parcels

10 February 2022

This simple and quick recipe is a great way of getting in some omega 3!

Nutritional highlights

Salmon is a fantastic source of omega 3 which is an essential fat that supports our vision, brain and heart. Intake of omega 3 has been linked to lower levels of depression. It is also a great source of protein which we need to build and repair new cells especially in muscle, skin and bones. The asparagus in this recipe provides us with fibre which has been linked with lower levels of depression so the combination of fibre and omega 3 in this recipe could have a positive effect on our mood!

Ingredients

Makes 4 servings

Preparation time: 15 minutes

Cooking time: 20 minutes

  • 4 tbsp low salt soy sauce
  • 2 tbsp clear honey
  • 2 garlic cloves, finely chopped
  • 1 tbsp olive oil
  • 400g asparagus
  • 4 salmon fillets
  • 1 small piece of ginger, cut into matchsticks 
  • 8 spring onions
  • 1 tsp sesame seeds
  • 200g basmati rice

Method

In a small bown whisk together the soy sauce, honey and garlic and set aside. 

Create 4 foil parcels and brush a little olive oil over each and turn up the edges a little. Chop up your pring onions and place them along with the asparagus into each foil parcel, top with the salmon fillet and scatter the ginger. 

Spoon over the sauce you set aside over the salmon and close the parcels up and place on a baking tray. Put into a preheated oven at 180C fan and cook for 20 minutes or until salmon is cooked through and vegetables have softened. 

Cook the basmati rice to packet instructions. 

When removing the parcels from the oven, leave to stand for a few minutes. Remove from the parcel and serve with rice and sprinkle sesame seeds onto the salmon.

Healthy swaps and tips

  • You can always swap the asparagus for some tender stem broccoli. 
  • To give the rice something a little extra try chopping up some fresh coriander, and before serving the rice mix in the coriander. 
  • When removing from the foil parcel try to pour any excess sauce back over the salmon. 

FEB Styling.png

Calories: 525kcal per serving Fat: 21.1g per serving Saturates: 3.2g per serving Total Sugar:  Salt: 1.3g per serving